Analysing your data
GET FIT & MEAN IT! with World Champion Kate Bramley
If you have started to get serious with your training and exercise, you may have started to use phone apps such as Strava or map my run etc. or maybe even a sport watch to record your exercise. Analysing your data post session can be confusing.
To begin with have a look at the time and distance of your session and compare to what was prescribed in your program or schedule.
Next, look at the pace or speed at which you moved. Compare this to your perceived effort (PE). PE can be rated out of 10. 10 is max effort where you cannot talk, 8-9 is uncomfortably hard where you can say one or two words. If you can have a conversation but you are out of breath it would be 6-7/10.
Practice changing the pace of your training with small efforts in your sessions.
MONDAY
60mins swimming with 10 reps of 1 or 2 fast laps 8-9/10 effort with 1 or 2 laps easy <5/10 effort
TUESDAY
60mins running incl. 6 sprints 10/10 effort + same distance walk back
WEDNESDAY
45mins stretch/yoga/pilates or gym program
THURSDAY
Day Off
FRIDAY
60min cycling spin class or commute to work. Accelerate for 10 pedal strokes every 5mins
SATURDAY
90min hike or power walk with friends, family or walk the dog
SUNDAY
90-120mins cycle with a friend or group. Pick a location. Ride there, rest then ride back
MONDAY
Day Off
TUESDAY
60mins swimming with 5 reps of efforts 6-7/10 for 4 laps + rest 1min
WEDNESDAY
60mins running with 2x10mins steady pace 6-7/10 effort
THURSDAY
45mins stretch/yoga/pilates or gym program
FRIDAY
Day Off
SATURDAY
60min cycling on a path or road if possible
SUNDAY
90min recreational activities such as paddling, beach games etc.
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